bstay2

Just keep at it. For me, I didn't even care if I cleared Week5 Day2 or not. The purpose of using this app is to make me want to run 30 to 45mins 3 times a week. That habit that routine is more important I think. The improvements will come .....

Your body needs to rest. Muscles grow stronger not during the exercise ..... but during rest periods. I use another app called FitNotes - Gym Workout Log to track my exercises, like how much weight and how many reps.

You can search Youtube for "fitness blender warmup". Quite many 5mins choices and routines to choose from.

This is perfectly normal. As you exercise more, you get fitter and stronger and grow muscles. But at the same time, you also feel hungrier after a workout and tend to eat more. Especially with cardio workouts like running, your body learns to adapt and conserve energy so that every run burns less and less calories. So you eat more and burn less. You should continue to exercise because you know that's the right thing to do. But more importantly keep track of what you eat and how much you eat.

You can't. The app is meant to be used once and be done with it. No backup or restore or history tracking features. You simply continue to the next workout on your new phone.

It's probably what people called "runner's knee". Don't give up, there are plenty of articles or tips on internet.

You can also do some stretching, which you might otherwise not find the time to do it. Good for overall health and flexibility and prevent injuries. Search Youtube for "cool down after running" and almost all videos are about stretching.

So happens I bought Skechers Go Run Ride 3 shoes which "promote" midfoot strike. I find it helps. (The new version is Go Run Ride 5).

I'm 49 years old and similarly no motivation to run for past 10-15 years. Now that I'm getting started again, it has so far been slow progress. I don't know if it's because I only run twice a week (instead of the recommended 3 times a week). I still can't run more that 3.5 laps (400m tracks) without stopping to walk. My legs are tired and I'm panting heavily. I will continue to run though, just that I'm stuck repeating Week6 for many many weeks already.

If I'm not wrong, the dates on the C25K app is still there. Only in the C210K app the dates jumped ahead to Week9. You can go to Settings in C210K to reset from Week1, if you want to restart from beginning on the C210K app. C25K is a separate app, the progress won't be erased by C210K app.

Let's say I incorporated HIIT three times a week. Do I follow this "forever" or should I just do one cycle of 3 months and then rest (for how long)? I've read somewhere that the body needs to rest ..... but I'm not sure if the rest days are sufficient or I should stop the high intensity after say 3 months.

I would walk and jog .... and if the pain is unbearable, stop. I'm just worried that the injury will take even longer to heal of I "stressed" it more.

On my android app, it says clearly at the top of screen "Brisk five-minute warmup walk. Then alternate 60 seconds of jogging ......". It's on every workout session screen you can't possibly missed it.

There are voices in our mind, talking to us all the time. They're trying to dissuade us from doing the hard things, always encouraging us to take the easiest path. You hear them when you're exercising, and they're telling you: you're in pain. Stop now. You already did a good job. We all have those voices, but we can learn to subdue them, and we can choose not to react to them. It's a habit that you can ingrain with constant practice. Some days when you wake up you feel full of energy and motivated to exercise right away. Other times you wake up not feeling as good and even before you start, the voices start finding excuses to not run. These thoughts that your mind keeps presenting are just waves. Like waves, they come and go, they're there for a few seconds then they might disappear. As you start exercising, these waves will become smaller and smaller until they vanish. When these waves are trying to dissuade you, it's as if they were planting weeds in your mind, trying to absorb your motivation. However, it's important that you don't avoid or get angry at them. In Zen meditation, it's said that "Pulling out the weeds (voices), we give nourishment to the plant (exercise)". So even if you're having some difficulties facing these weeds, be grateful that they are there because this is how we improve: by confronting and winning over our doubts. Once you have some experience with transforming the weeds in your mind into mental nourishment, you will start to make great progress with your goals. You'll start recognizing these voices, allowing you to confront them and use them to enrich your mind. This is the key to learning self-control and discipline. Of course, the actual learning comes from experiencing this first hand. So welcome these voices next time they come at you, try to observe them, and then bypass them and start your exercising session. When you're exercising and a voice tries to persuade you to finish early, telling you that you've done enough, or are way too tired, do this. Hear it, observe it, and then remember this principle: Strive to the end. Always complete your routine: if you're tired, run in place. If you can't run, walk. If you're too exhausted, rest, and then resume your workout, but stick with it until the end. If you make sure to finish what you start time and time again, you will start acquiring a new mindset: I need to stick with it, even if I have to modify my routine or rest a little bit, but I'll keep going to the end. Quitting is habit, but so is persevering. Try to exercise, even with these troubled voices. Breathe, run, and empty your mind. Next time you feel like quitting, remember to pull out that weed. Always finish your exercise session. The way you address yourself will change over time. Soon those loud voices will become smaller and smaller until they become a little voice you can't even hear. Before and during your exercise try to listen to your mind weeds. How are they trying to discourage you? Can you observe them and choose not to react? Don't abhor those voices, learn to appreciate them and use them to nourish your self-discipline. Through hardship, we build character. (Excerpts from Letter No. 4 Mind Weeds from the android app Fabulous - Motivate Me!)

I decided to re-start the C25K program, this time keeping track of my total distance and pace. Keep on running if I can, less walking. Week14 of 13-Nov-2016 Fri - W1D1 2.11km 19:38mins 9:17min/km Week15 of 20-Nov-2016 Sun - W1D2 2.18km 19:44mins 9:02min/km Mon - W3D3 (11,9,13,9,13) 11,9,10,8,8 = 46 pushups. Tue - W3D1 (4,3,4,3,4) 4,3,4,4,5 = 20 pullups. Wed - W3D3 repeat (11,9,13,9,13) 11,9,11,9,9 = 49 pushups. Week16 of 27-Nov-2016 Sun - W1D3 2.13km 21:09mins 9.54min/km Mon - W3D3 repeat (11,9,13,9,13) 11,9,10,8,8 = 46 pushups. Wed - W3D2 (5,3,4,3,5) 4,5,5,4,5 = 23 pullups. Thu - W3D3 repeat (11,9,13,9,13) 11,9,13,9,10 = 52 pushups. Fri - W2D1 2.22km 21:12mins 9:33min/km Week17 of 04-Dec-2016 Sun - W2D2 2.13km 20:36mins 9:40min/km Tue - W3D3 (6,5,4,3,6) 6,5,4,3,6 = 24 pullups. Fri - W2D3 2.32km 21:52mins 9.24min/km Week18 of 11-Dec-2016 Tue - W4D1 (5,4,5,6,7) 5,4,5,6,7 = 27 pullups. Fri - W3D1 2.26km 21:36mins 9.33min/km Week19 of 18-Dec-2016 Wed - W4D2 (7,6,5,6,7) 7,6,5,6,7 = 31 pullups. Week20 of 25-Dec-2016 Mon - W3D2 2.60km 24:08mins 9:17min/km Fri - W3D3 2.58km 24:10mins 9:20min/km Week21 of 01-Jan-2017 Fri - W4D1 2.22km 21:13mins 9:31min/km Week22 of 08-Jan-2017 Sun - W4D2 2.61km 26:33mins 10:09min/km

If you don't feel pain after running more than 3 times per week, why not? For me I could only find time to run twice a week, and even that I sometimes got pain in my shins (shin splints) or knees (runner's knee). The injury will cause me to stop training for several days. Resting in between running days is to help prevent injury. But unless you encountered injury yourself, the advice usually won't sink in.

Strength training on non-run days is a good reminder. I noticed that after my runs, my legs are tired but not sore. But if I do 45mins of strength training like P90X leg workouts, my leg muscles are aching the next day. I'm sure the improvement in strength will help me run faster.

Don't understand what you meant by "step" and how you got pain in calves. Maybe it is normal to feel muscle aches if you have not been running for years. Rest a few days might help.

You can't modify or edit the program. If you can run 5 days a week, you probably can breeze through the program in less than the suggested 8 weeks. Nice. Due to my busy work, I only run twice a week.

It's not about the total running time. For people like me who are starting from "couch", the transition from jogging 3mins (W3D3), 5mins (W4D1), 8mins (W5D2), to continuously running 20mins (W5D3) is daunting. I know it's hard for seasoned runners to understand.

Run outdoors if you can, I find it improves my mood and I sleep better. Because of my hour long commute, by the time I got home from work I'm both tired and hungry and no energy to run. So I decided to run only twice a week, instead of the recommended 3-4 times. I ran on Friday evenings after work, rest Saturday, and then run on my free Sunday. If your surroundings is not convenient to go out and run late evenings, I might suggest doing a variety of cardio workouts instead of running in place. I would search Youtube for "P90X cardio" or "P90X3 cardio" and go from there. Also, doing burpees might be more intensive than just running in place.

delete

Distance or Speed? First I need to build up the stamina and endurance to run continuously for 8mins (W5D2), then 10mins (W6D2). After that I will keep track of the distance covered in: 20mins (W5D3), 22mins (W6D3), 25mins (W7D1), 28mins (W8D1), 30mins (W8D3). Once I'm comfortable running 30mins non-stop, I should aim for number of laps around the 400m stadium: 3.2km (2 miles) or 8 laps (W5D3), 3.6km (2.25 miles) or 9 laps (W6D3), 4km (2.5 miles) or 10 laps (W7D1), 4.4km (2.75 miles) or 11 laps (W8D1), 5km (3.1 miles) or 12.5 laps (W8D3). Finally, when I can run 5km non-stop, I will aim for speed or pace (6mins/km or 9:39mins/mile or 2:24mins/lap): 6.0km/h or 10mins/km or 50mins/5km, 6.5km/h or 9:14mins/km or 46:10mins/5km, 7.0km/h or 8:34mins/km or 42:50mins/5km, 7.5km/h or 8mins/km or 40mins/5km, 8.0km/h or 7:30mins/km or 37:30mins/5km, 8.5km/h or 7:04mins/km or 35:20mins/5km, 9.0km/h or 6:40mins/km or 33:20mins/5km, 9.5km/h or 6:19mins/km or 31:35mins/5km, 10km/h or 6mins/km or 30mins/5km. http://www.coolrunning.com/engine/4/4_1/96.shtml http://www.runningforfitness.org/calc/converters/convert http://forums.zenlabsfitness.com/topic/3937-distance-or-speed/#entry19112

I'm 48 years old and haven't been running for 10-15 years. My initial goal was to make myself jog around the tracks 3 times a week. I now managed to run twice a week (Friday 8pm after work, and Sunday 7pm before dinner). I found myself easily out of breath and cannot even complete 400m. Had to walk-and-jog for 3 to 4 laps around the stadium, covering at most 1.6km. That's when I discovered this app and it fits my current situation and goals. When I started W1D1, I almost gave up after the 4th set (4 of 8) jogging only 60secs each time. Now I'm at W5D1 able to jog continuously for 5mins. I'm struggling to run past 5mins so that I can attempt W5D2 again, which requires running 8mins continuously. My immediate goal is to run 2.4km under 13mins (did that 30 years ago .....). http://forums.zenlabsfitness.com/topic/4029-brand-new-to-this/#entry19111

Week00 of 7-Aug-2016 Fri - W1D1 Week01 of 14-Aug-2016 Sun - W1D2 Fri - W1D3 Week02 of 21-Aug-2016 Sun - W2D1 Thu - W2D2 Week03 of 28-Aug-2016 Sun - W2D3 Fri - W3D1 Week04 of 4-Sep-2016 Sun - W3D1 repeat Fri - W3D2 Week05 of 11-Sep-2016 Sun - W3D3 Fri - W4D1 Week06 of 18-Sep-2016 Sun - W4D2 Fri - W4D3 Week07 of 25-Sep-2016 Sun - W4D3 repeat Fri - W4D3 repeat Week08 of 2-Oct-2016 Sun - W5D1 Fri - W5D2 Week09 of 9-Oct-2016 Sun - W5D1 repeat Fri - W5D1 repeat Week10 of 16-Oct-2016 Sun - W5D1 repeat Fri - W5D1 repeat Week11 of 23-Oct-2016 Sun - W5D1 repeat Fri - W5D1 repeat Week12 of 30-Oct-2016 Sun - W5D2 Fri - W6D1 Week13 of 6-Nov-2016 Sun - W5D2 repeat Fri - W6D2 ----------------------------------------- W1D1 1R 1.5W (8 times) 1R 1.5W (6 times) 15mins W1D2 1R 1.5W (8 times) 1R 1.5W (8 times) 20mins W1D3 1R 1.5W (8 times) 1R 1.5W (8 times) 20mins W2D1 1.5R 2W (6 times) 1.5R 2W (4 times) 1R 1W (2 times) 18mins W2D2 1.5R 2W (6 times) 1.5R 2W (4 times) 1R 1W (2 times) 18mins W2D3 1.5R 2W (6 times) 1.5R 2W (6 times) 21mins W3D1 1.5R 1.5W 3R 3W (2 times) 1.5R 1.5W 2.5R 2.5W 2.5R 2.5W 1.5R 1.5W 16mins W3D2 1.5R 1.5W 3R 3W (2 times) 1.5R 1.5W 2.5R 2.5W 2.5R 2.5W 1.5R 1.5W 16mins W3D3 1.5R 1.5W 3R 3W (2 times) 2R 2W 3R 3W 3R 3W 2R 2W 20mins W4D1 3R 1.5W 5R 2.5W 3R 1.5W 5R 3R 2W 4R 3W 4R 3W 3R 2W 24mins W4D2 3R 1.5W 5R 2.5W 3R 1.5W 5R 3R 2W 5R 3W 5R 3W 3R 2W 26mins W4D3 3R 1.5W 5R 2.5W 3R 1.5W 5R 3R 2W 5R 2W 5R 2W 3R 2W 24mins W5D1 5R 3W 5R 3W 5R 5R 3W 6R 3W 5R 22mins W5D2 8R 5W 8R 5R 3W 8R 5W 5R 26mins W5D3 20R 8R 5W 8R 21mins W6D1 5R 3W 8R 3W 5R 10R 5W 10R 25mins W6D2 10R 3W 10R 10R 3W 10R 23mins W6D3 22R 15R 3W 5R 23mins W7D1 25R 20R 20mins W7D2 25R 20R 20mins W7D3 25R 25R 25mins W8D1 28R 28R 28mins W8D2 28R 30R 30mins W8D3 30R 35R 35mins